Simple Sauteed Kale Recipe
Make Simple Sauteed Kale for a nutritious, quick, and flavorful side dish. It's a delicious way to enjoy the health benefits of kale while adding variety to your meals.
Ingredients
- 1 bunch kale (about 6-8 cups, washed and chopped)
- 2 tbsp olive oil
- 2 cloves garlic minced
- Salt and pepper to taste
- Optional toppings: lemon juice, grated Parmesan cheese, or red pepper flakes
Instructions
- Prepare the Kale. Start by rinsing the kale leaves under cold water to remove any dirt or grit. Use a salad spinner or pat them dry with a clean kitchen towel.
- Remove Stems and Chop. Hold each kale leaf by the stem and strip the leafy part away from the stem. Discard the stems or save them for another use. Chop the kale leaves into bite-sized pieces.
- Heat the Olive Oil. Place a large skillet or frying pan over medium heat and add the olive oil. Let it heat up for a minute or two.
- Saute the Garlic. Add the minced garlic to the hot oil and sauté for about 30 seconds until it becomes fragrant. Be careful not to let it brown or burn.
- Add the Kale. Add the chopped kale to the pan. Toss it gently with the garlic and oil using tongs or a spatula. It may seem like a lot of kale, but it will wilt down as it cooks.
- Season with Salt and Pepper. Sprinkle salt and pepper over the kale to taste. Start with a pinch of each and adjust as needed later.
- Cook. Cook the kale for about 5-7 minutes, stirring occasionally. You'll notice the kale wilting and reducing in volume as it cooks. Cook until it reaches your desired level of tenderness. Some people prefer it slightly crunchy, while others like it more tender.
- Optional Toppings: If desired, you can finish the sautéed kale with a squeeze of fresh lemon juice for a zesty kick, a sprinkle of grated Parmesan cheese for added richness, or a pinch of red pepper flakes for a touch of heat. Serve.
Nutrition
Calories: 151kcalCarbohydrates: 4gProtein: 2gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 35mgPotassium: 238mgFiber: 3gSugar: 1gVitamin A: 6494IUVitamin C: 62mgCalcium: 171mgIron: 1mg
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